Pic courtesy of FU Barbell.  Truer words have never been spoken.  Every day, you are not competing with anyone but yourself.  Focus on that and block out all the rest.  Have FUN today!!!


250M Row

Spider-man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warm up – See Video below

C&J w/u (before C&J):  Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk   

Videos courtesy of the CrossFit Olympic Lifting Seminar Staff.  Two angles of Sage Burgener hitting the Burgener Warmup.  Do 3 reps of each movement.


20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk


Compare to 11Mar2020

Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! Coming off the holidays, your body should be well-rested and ready to MOVE SOME WEIGHT!!!



Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit


Banded OH stretch – 2 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s